MattFG Week PPL 1

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

PPL for full Bulking to grow up muscles, 6 days workout split with 1 day to rest after allí workout

LEGS 1 7 exercises, 1 hr 0 min

BACK & BICEPS 1 7 exercises, 1 hr 1 min

Pull-Up	4x8 reps	rest: 90s
Barbell Bent-Over Row	4x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 90s
Cable Seated Row	4x8 reps	rest: 90s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s

CHEST, SHOULDERS & TRICEPS 1 8 exercises, 1 hr 5 mins

Barbell Bench Press	4x8 reps	rest: 90s
Dumbbell Incline Bench Press	4x8 reps	rest: 90s
Push-Up	3x10 reps	rest: 60s
Dumbbell Shoulder Press	4x8 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s

LEGS 2 6 exercises, 50 mins

BACK & BICEPS 2 7 exercises, 51 mins

Chin-Up	4x12 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 30s
Dumbbell One-Arm Row	4x12 reps	rest: 30s
Dumbbell Bent-Over Row	4x12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x12 reps	rest: 30s
Dumbbell Hammer Curl	3x15 reps	rest: 30s
Cable Reverse Curl	3x15 reps	rest: 30s